Strength Training · Bodybuilding
Machine Hip Extension
Machine hip extension is a supported, single-leg exercise that strengthens your glutes by pressing your thigh backward against a padded lever.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Adjust the platform height so your working hip lines up with the machine’s pivot.
- Set the lever’s starting angle so your working thigh begins slightly in front of your body.
- Position the roller against the back of your working thigh, above your knee.
- Grip the handles with your weight supported on your standing leg.
- Press your working thigh backward until your leg is slightly behind your body.
- Return the lever slowly to the starting position.
Form cues
- Keep your standing knee soft.
- Let your working foot stay relaxed.
- Exhale as you press backward.
Common mistakes
- Arching your lower backShorten the backward movement so it stops before your lower back arches.
- Rotating your pelvisKeep both hip bones facing the same direction throughout the rep.
- Curling your heel upwardMaintain a small, consistent bend in your working knee so the movement comes from your hip.
Safety
Excessive weight or forcing the leg too far backward can strain your lower back. A poorly positioned roller can put uncomfortable pressure behind your knee.
- Check that the platform and lever adjustments are locked before starting.
- Test the setup with a light load before adding weight.
- Let the weight stack settle before stepping away or changing sides.
If hip or lower-back pain limits this movement, use a smaller, pain-free range or seek advice from a physiotherapist before adding resistance.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Multi-Hip Machine
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps per side
- Rest
- 1 min
Start with your weaker side and match its reps on your stronger side.